Name: Playbook - Ashley Ta - Legs
Uploaded: 2023-01-01T12:53:39.312Z
Duration: 45 min
Description: Legs

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

- Begin the movement by bending at the waist and pushing your hips back towards the machine 
- Keep a neutral spine throughout the entire movement 
- Keep pushing your hips back until you feel a nice stretch in your hamstrings 
- Pause for a second and reverse the movement by driving the hips forward 
- Ensure that you squeeze and activate your glutes at the top of the movement 
- Repeat for the desired number of reps

Cable pull through

- Get into position and place the bottom of your foot on the handle (or use ankle strap)
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Cable glute kickback

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Put weight into your supporting heel and push up through your heel

Dumbbell bulgarian split squat

- Holding the dumbbells at your sides
- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position
- Complete desired reps then repeat on the opposite side

Dumbbell curtsy lunge

- Holding dumbbells at your sides or above shoulders, perform a calf raise
- Pause at the top engaging your calf

Dumbbell calf raises

Legs

Paige

Leg workout

Intense leg day

Love that you have an app now!! Been following you since your oldest was a baby and I’m so excited to be able to do your work outs now!! Highly recommend

Legs

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